coroho's strength training log

[medman]

4/12/10
Squats: 106.5kg 3,2,0
Press: 45kg 5,3,3
Deadlift: 113.5kg 1x5
Pullups: 3,3,2

Damn, I don't know what happened to the me that was turning out squat PRs the last couple of weeks. I thought they felt weak today, but one of my gym buddies said he saw a set and they looked strong. Maybe I'm just underestimating myself/bitching out. OHP was better than last time but still not really close. Deadlift felt good. It was really heavy but I powered thru it nicely. Pullups were shit. Might have to start throwing in some negatives or something.

Haha, "bitching out". I know what you mean. Sometimes the only explanation for why I fail a set is that my mind wasn't fully committed to it. Don't let it get you down! You've made such impressive squat gains, I'm sure you'll be able to destroy it next time.

What are you weighing these days? And are your pullups weighted or BW?

[coroho]

Thanks for the encouragement. I'm going to try putting more of an emphasis on sleep for a while and see if that helps. I usually lay down so I'd get 8 hours but it takes me a while to fall asleep and whatever. Weight: I've been hovering around 165 for the past month or so, but it feels like my body composition is improving. Pullups are bodyweight. I used to hit close to 10 a set but at one point I made a switch to full ROM (touching my chest to the bar) and they got a lot harder. I expected that but I wasn't expecting it to take so long to get back up there! Well, I've also been less than consistent with the assistance lifts.

[coroho]

4/14/10
Squats: 106.5kg 5,5,4
Bench Press: 63.5kg 3x5
Hang Cleans: 35kg 5x3
Dips: 12,9,6

I was thinking about today's squats all day and when I finally got to the gym I nailed 'em. I was concentrating on lifting my upper body rather than the weight which I think helped me focus my strength more. Bench press was on par. Had someone watch my cleans again and I think I overcorrected from what I was doing last time. I narrowed my stance some on his recommendation and I think that helped a bit. Need some more work though.

[medman]

Good work! Hate to say I told you so, but...

[chewybaws]

Great workout man! Getting fucking strong now

[coroho]

Haha medman, so you did. Thanks guys.

4/17/10
BW: 164.8
Squats: 195lbs 1x5, 205 2x5
OHPress: 45kg 5,3,4
Deadlift: 116kg 1x5
Chinups: 6,4,4

Went light on squats again cause my body wasn't really feeling it. It's hard squatting heavy every day. Gonna have to deload on OHP again, probably microload back up. Deadlift set was really hard. Very close to not getting the last rep. One extra chinup this time, I was pretty tired from the DLs though.

[coroho]

4/19/10
Squats: 84kg 3x5
Bench Press: 66kg 4,4,3
Hang Cleans: 35kg 5x3
Dips: 10,9,8

Went light on the squats cause I had some sort of pain in my inside left thigh. Doesn't feel like much and it's different than the one I had before, I'm thinking it should go away soon. Bench press... damnit. I thought I'd discovered how to push again last time. Though the dips were a struggle too so maybe it was just an off day. Plus not getting amped from a good set of squats. That and I only got like 3k cals yesterday. I'm going to try to start eating over 4000 cals again per xCx suggestion, maybe gain some weight. Doesn't feel like I'm being very productive after a day like today.

[coroho]

4/21/10
Squats: 109kg 1x3
Press: 40kg 3x5
Deadlift: 116kg 1x5
Pullups: 4,4,3+1

My leg got kind of sore again last night, and I honestly couldn't tell if it was sore again today so I decided I'd take it light on squats unless I was gonna be able to get the 3x5. Which I didn't, so I just left it at that. Experimented with leaving the bar on my delts between OHP reps instead of over my head. Little harder, but it made it easier to stay tight. Repeated the deadlift weight cause it gave me so much trouble last time, but it was easy today. Maybe cause I didn't squat. Improved on pullups, I'll take it. Eating is getting back up there.

[coroho]

4/24/10
BW: 165.4
Squats: 102kg 3x5
Bench Press: 66kg 3x5
Hang Cleans: 35kg 5x3
Dips: 12,10,9

Finally a good Saturday workout. Leg is fine again but I didn't go all out squatting cause it'd been awhile since a max effort day. Finally got this bench press weight again. I was a little worried after the first set but the next two weren't as hard. Hang cleans I think I'm doing it right? I dunno. This is the second time in a row I meant to start weighting my dips but forgot lol. Already wrote it in my log for next time.

[coroho]

4/26/10
Squats: 104kg 1x3,1x1
OHPress: 41kg 3x5
Deadlift: 118kg 1x5
Chinups: 6,6,3

Ugh, felt like I was hit by a ton of bricks in my sleep last night. One result being this weird pain in my chest which faded thruout the day, but was brought back by squats so I laid off those. Did the majority of OHP reps like last time. If I don't start doing it all the time, I think it's at least good practice on deloads. Got deadlift but will probably repeat it. Was hard and my form wasn't that great on the last rep. Improved on chinups, probably could've got a couple more on the first set if I'd really gone to failure.

[coroho]

4/28/10
Squats: 104kg 5,5,2
Bench Press: 68kg 4,3,5
Hang Cleans: 35kg 5x3
Dips: 1x5, 1x5 +10lb

Squats: Pretty damn hard. I think I failed the 3rd set cause the 2nd one took so much out of me.
Bench Press: Damnit. I got 5 on the last set cause I went up to it pissed off at failing, lol.
Hang Cleans: Had my buddy check it out again, fixed my previous problems I just need to get it in sync now.
Dips: Shoulder kind of hurt on the bench press so I didn't wanna push it. I don't think I even would've got 3x5 +10lb though.

[Rob PMFF]

You'll get it man, don't be hard on yourself. I struggled with 160 on bench for weeks, and then as soon as i got it, I progressed from there pretty steadily. Keep pushin!

[coroho]

Well, it's just that I got up to 70kg back at the beginning of March, had to deload, and I can't seem to get back to that point. It's frustrating, but yeah I'ma keep pushin' on.

[coroho]

5/1/10
BW:165.5
Squats: 104kg 5,3
Press: 42kg 3x5
Deadlift: 100kg 1x5

Man I don't even know wtf I'm doing. I think I'm going to take a light week/week off and see if I can't approach this more seriously.

[coroho]

5/10/10
BW: 163.8lbs
Squats: 95kg 3x5
Bench Press: 63.5kg 3x5
Hang Cleans: 30kg 5x3

Back at it. Squats were hard as fuck today, probably cause I was eating at leisure during the last week (so like 3k calories a day). Bench press went pretty good, was hard but I didn't feel like I was going to fail. Went lighter on hang cleans cause I figured out how to do them a little differently and was experimenting. Gonna up my calories for real now.